A successful fitness regimen is a product of good planning that carefully and efficiently integrates all principles of fitness without overlooking any particular aspect of fitness. However, many are times when people plan their workout schedules but fail to give the necessary attention to after exercise recovery. People believe hard work and diet are the primary determinants of a successful fitness program therefore they ignore the aspect of recovery a key element that can determine the speed at which your fitness goals are achieved. The ignorance has contributed to people dropping out of their fitness programs due to slow or stalled progress and others experience burnout. The benefits of a good recovery are that it allows the body repair muscle fibers and tissues that were torn during that heavy lifting or aerobics which is necessary for muscle growth, it is also during recovery the body replenishes the glycogen stores you depleted during the intense workouts, furthermore, your body generated a lot of acids when you were working out and it clears this acid in the blood well during the recovery period.
Post-workout recovery promotes the relief of joints involved during the physical activities while mental recovery is also an important feature that can determine the failure or success of your fitness program. Given the benefits of post-workout recovery, this article has gathered some steps you can use to ensure speed up recovery after a workout.
One way to speed up muscle recovery is eating enough calories particularly when you are on a muscle gain program but also important to those who are weight loss programs. You need to recognize that the body needs energy to effectively complete the intense physical activities you are engaged in and it is generated from calories. Insufficient calories will also influence recovery because the body needs the energy to repair the damaged tissues and muscle fibers which are the components that determine the success of your fitness program.
Another way to boost your post-workout recovery is by taking sufficient proteins these essential macronutrients are needed by the body to repair tissues that were damaged during physical exertion. Resistance training in particular damages muscle fibers at a high rate compared to other physical exercises therefore the demand for proteins is higher. You can get proteins from plant and animal sources, however, these sources may fail to supply sufficient proteins because some do not have all the essential amino acids the body needs to repair cells therefore, an alternative source is preferred, processed powdered protein. The processed protein mainly in powder format is highly soluble and easily absorbed by the body hence supplementing insufficient proteins from animal or plant sources to meet the demand. However, basic knowledge of these processed protein powders is important because they vary in their use, and their timing and type of physical activity matter when it comes to choosing the right one for you.
Make sure you get enough sleep. Body repair damaged tissues and cells, replenish the glycogen stores, and clear the generated acid in the blood well when in total rest. Therefore, you are recommended to have enough and quality sleep between 7-8 hours a day. These are the main steps you can use to improve your post-workout recovery.